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Monkfish tail Calories
Lean protein, low calorie, good source of selenium and phosphorus
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Monkfish tail (150 g) has 114 calories. That works out to 76 calories per 100 g. It contains 0 g of carbs, 21.8 g of protein, 2.8 g of fat and 0 g of fiber. Its 54 µg of Selenium covers 98% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Monkfish tail Nutrition Facts
Selected: 1 piece (medium) · 150 g
114
KCAL / 150G
Carbs
0g
· 0% DV
Protein
21.8g
· 44% DV
Fat
2.8g
· 4% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 78% · Fat 22%
Monkfish tail nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 114 kcal | |
| Total fat | 2.8 g | 4% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 21.8 g | 44% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Monkfish tail?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 114 kcal |
| 1 slice (thin) | 80 g | 61 kcal |
| 100 g | 100 g | 76 kcal |
| 1 piece (small) | 100 g | 76 kcal |
| 1 serving (small) | 120 g | 91 kcal |
| 1 slice (thick) | 150 g | 114 kcal |
| 1 serving (medium) | 180 g | 137 kcal |
| 1 piece (large) | 250 g | 190 kcal |
| 1 serving (large) | 250 g | 190 kcal |
Calculated from 76 calories per 100 g.
Frequently Asked Questions About Monkfish tail
How do you cook monkfish tail?
Monkfish tail works well pan-seared, grilled, or roasted. Its firm flesh holds together during cooking, but can turn tough if left on the heat too long; cook until just opaque and tender, then serve promptly.
What does monkfish tail taste like?
Monkfish tail has mild, slightly sweet flavor and firm, dense white flesh. It is less delicate than flaky fish and takes well to lemon, garlic, herbs, and sauces without its flavor being overwhelmed.
Why is monkfish tail called poor man's lobster?
Monkfish tail is sometimes called poor man's lobster because its firm, mildly sweet flesh resembles lobster in texture and flavor. It is not lobster, though, and the comparison describes a similarity rather than an identical taste.
Is monkfish tail boneless?
No, monkfish tail usually contains a large central backbone, but it has relatively few small bones. Ask your fishmonger to remove the backbone, or lift the cooked flesh away from it before serving.
How do you remove the membrane from monkfish tail?
Peel off the thin outer membrane before cooking monkfish tail, as it can tighten and distort the flesh. Grip a loosened edge and slide a sharp knife between the membrane and meat, keeping the blade close to the membrane.
How can you tell when monkfish tail is cooked?
Monkfish tail is cooked when the flesh turns opaque and separates easily with a fork. A food thermometer inserted into the thickest part should read 145°F (63°C); avoid continuing to cook it once it reaches that point.
Can you freeze monkfish tail?
Yes, monkfish tail can be frozen. Wrap it airtight while fresh and freeze in portions; thaw it in the refrigerator rather than on the counter, and use it soon after thawing instead of refreezing it.
How long does raw monkfish tail last in the fridge?
Raw monkfish tail should be cooked within 1–2 days when kept refrigerated. Store it covered in the coldest part of the refrigerator, and freeze it promptly if you will not use it within that time.
How can you tell if monkfish tail is fresh?
Fresh monkfish tail should smell mild and clean, with moist, firm flesh. A strong sour or ammonia-like odor, sticky surface, or mushy texture are signs to discard it rather than cook it.
Is monkfish tail high in mercury?
Monkfish is generally classed as a moderate-mercury fish, rather than one of the highest-mercury choices. If you are pregnant or choosing fish for a young child, follow your local fish-consumption guidance; ask a clinician if your situation requires individual advice.
Monkfish tail Vitamins & Minerals
Vitamins
B12
2.25µg · 94% DV
B3
2.7mg · 17% DV
B6
0.27mg · 16% DV
B5
0.6mg · 12% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
315mg · 45% DV
Iodine
45µg · 30% DV
Potassium ⭐
480mg · 14% DV
Sodium
90mg · 4% DV
Monkfish tail Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Monkfish tail
To burn the 114 calories in 1 piece (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Monkfish tail?
Monkfish tail is the substantial, meaty part of the monkfish, a fish prized for its firm white flesh and mild, slightly sweet taste. Its texture holds together well during cooking, so it works beautifully pan-seared, grilled or roasted, and is also used in fish stews. In Europe, it is especially familiar in French and Spanish cooking; elsewhere, it makes a practical centrepiece for a seafood meal.
It is a lean, protein-rich choice: 100 g provides 14.5 g of protein and 76 calories. Pair it with vegetables, citrus or herbs for a light meal, and take care not to overcook it, since the firm flesh can become tough.
How Nutritious Is Monkfish tail?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Monkfish tail Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Monkfish tail Contain Allergens?
Contains these allergens:
Which Diets Is Monkfish tail Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Monkfish tail Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.75g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.